The little basics of vitamins
Among the best known (and often, the most recommended)micronutrients, vitamins immediately come to mind. We often have beliefs about them, as evidenced by the famous advice “If you are tired, take vitamin C”. But what is it really? Are vitamins so essential to our health and more importantly, what are the benefits of each vitamin?
What is a vitamin?
A vitamin is an organic substance necessary for the body to be healthy. In general, the body does not need large amounts of vitamins, but it nevertheless needs sufficient intakes to maintain optimal functioning. Not all vitamins have the same functions: some are precursors of coenzymes, others are essential for the synthesis of hormones. Insufficient intake (hypovitaminosis) or no intake (avitaminosis) can lead to malformations or even serious diseases in both children and adults. Conversely, hypervitaminosis (excessive intake of vitamins) can be toxic to the body – some vitamins cannot be eliminated naturally, thus accumulating in certain organs, such as theliver.
What vitamins exist and what are their benefits?
There are a total of 13 vitamins, and all of them play a key role in maintaining health. A varied and balanced diet can in principle cover all these needs, because these 13 vitamins are distributed in all foods. However, about 25% of the population lacks at least one vitamin – the consequence of a diet that is too poor or not diversified enough.
But what are these 13 vitamins and above all, what are they used for?
Vitamin A
It is a fat-soluble vitamin. In the body it exists in 4 forms: retinol, retinal, retinoic acid and retinyl phosphate. Vitamin A, absorbed in the intestine (subject to the presence of fats and bile salts) is then stored, mainly in the liver. It plays an essential role invision (retina), so a severe deficit can lead to cataracts or even blindness. But vitamin A also benefits to:
- Cell renewal
- Good skin and skin health
- Synthesis of melanin
- Production of white blood cells and antibodies ( immune system tone )
- Antioxidant action
- The main sources of vitamin A are offal and particularly liver (cod, veal, poultry), egg yolk, dairy products. As for provitamins A (carotenoids), they are found in colored vegetables: orange (carrot, pumpkin, sweet potato, apricot), green (salad, spinach), red (raspberry, tomato, beet) or purple (Blueberry, blackberry, blackcurrant).
Vitamins B 1
Thiamine, a water-soluble vitamin, is essential for the conversion of dietary carbohydratesinto energy (especially for the brain, which is glucodependent), as well as for proper muscle and nervous functioning. However, the human body does not know how to synthesize it or store it. Also the only B1intake is food. Vitamin B1 deficiency can cause diseases like beriberi, among other things (fatigue , weight loss, neurological problems, arrhythmia).
The main sources of vitaminB1are brewer’s yeast, seeds (sunflower, poppy) and oilseeds (pistachio, macadamia, pecans), legumes (lentils, peas, dried beans) and chestnuts.
Vitamin B 2
Riboflavin, another name for vitamin B 2, is a water-soluble and photosensitive vitamin (degrades during prolonged exposure to light). It plays an essential role in the metabolism of carbohydrates, lipids andProteintag. It is also involved in the muscle repair process. In addition, it is used as a background treatment for migraine.
Food sources of vitamin B 2 are diverse and varied: cheeseOffal (Kidney, Liver), Spirulina,natural sugars (maple syrup, bee products), unpeeled almonds, certain vegetables (asparagus, Banana , persimmon, chard, green beans).
Vitamin B 3
Niacin, formerly called vitamin PP, is, like all B vitamins, water-soluble. It facilitates the conversion of carbohydrates into glucose, but it also participates in the process of regulating stresshormones(such as cortisol), smooths blood circulation and acts as a mild cholesterol-lowering agent. Vitamin B3deficienciesare rare – only people suffering from alcoholism suffer from them. But a severe deficiency can lead to pellagra, a serious disease leading to skin conditions, transit disorders, and even dementia. A slight deficit will simply cause fatigue, digestive disorders and possibly a depressive syndrome.
Vitamin B 3 can be found in food yeasts, offal (liver, heart, kidney), meat (poultry, beef), fatty fish (tuna, salmon), shiitake mushrooms, peanuts and, to a lesser extent measure, some vegetables (tomato, broccoli, sweet potato, carrot).
Vitamin B5
Pantothenic acid, a precursor of coenzyme A, is also essential for the metabolism of macronutrients. It is a vitamin that promotes the growth and resistance of theSkinand mucous membranes (growth, healing). It also participates in the synthesis of certain hormones such as adrenaline, and promotes good cognitive and intellectual functioning.
The main sources of vitamin B 5 are shiitake mushroom, nutritional yeast, egg yolk , liver (lamb, veal), goat cheese, poultry or certain fortified foods (like breakfast cereals) .
Vitamin B 6
It is a water-soluble vitamin found in three forms: pyridoxine, pyridoxal and pyridoxamine. Available in many foodstuffs, it is involved in the proper functioning of cells. It particularly contributes to nerve and skin health. Moreover, when combined with cystine, B6promotes the growth of skin appendages. Vitamin B6 deficiencies are rare, and it is observed mainly in chronic alcoholics, sometimes during pregnancy , in people suffering from intestinal malabsorption (functional colopathy, digestive surgery , IBS, etc.) in dialysis patients and immunocompromised patients.
The main sources of vitamin B6 are meat (beef, pork, turkey), Fish (tuna, cod, halibut), whole grains (buckwheat, wheat), chestnuts, chickpeas, soybeans and certain vegetables (peppers , spinach, plum, Brussels sprouts).
Vitamin B8
Biotin, often called vitamin H or vitamin B 7in many countries (Germany, Anglo-Saxon countries), is a coenzyme involved in the metabolism of fatty acids, amino acids and carbohydrates. But it is also involved in the synthesis of other B vitamins (B9 and B 12), cell growth, the transfer of carbon dioxide, the maintenance of blood glycaemia, the resistance of skin appendages. Vitamin B8 deficiency is extremely rare, as gut bacteria usually produce enough of it to meet the body’s needs.
Many foods contain vitamin B 8, but rarely in high concentrations. The best food sources are brewer’s yeast and royal jelly. But liver, eggs,avocado, soy, some plants (lettuce, carrot, raspberry, chard) remain reliable sources.
Vitamin B9
Folic acid, a water-soluble vitamin, is a precursor of a coenzyme involved in the production of DNA and in the synthesis of amino acids (therefore, organic proteins), but also in the absorption of iron, blood coagulation and the functioning of the nervous system. It is sometimes referred to as “folate” because it is made up of a group of molecules with that name. Vitamin B9deficiency is quite common, especially in disadvantaged countries and environments. It manifests itself in various ways: anemia, depression, dementia, hyperhomocysteinemia…
Vitamin B 9 is found in nutritional yeasts, whole cereals (wheat germ, oat bran, whole soy flour), liver, green leafy vegetables (spinach, parsley, lamb’s lettuce), legumes (white beans, peas, lentils, broad beans).
Vitamin B12
Cobalamin is a water-soluble vitamin essential for the proper functioning of the brain, nerves and blood. Indeed it is involved in the synthesis of neurotransmitters, myelin (the sheath of the nerves), DNA and fatty acids. Hypovitaminosis can lead to a form of anemia (macrocytosis). It particularly affects people following a vegan diet, because vitamin B12 is exclusively present in foods of animal origin.
The main sources of vitaminB12are therefore offal (liver, kidneys, heart), meat, shellfish (clams, mussels, oysters), fatty fish (mackerel, sardines, tuna), crab, molluscs (squid, cuttlefish), dairy products. Vegetariansand vegans can consume foods fortified with , such as vegetable milks, fortified meat alternatives, breakfast cereals, some multivitamin juices. Supplementation withdietary supplements may also be considered.
Vitamin C
Ascorbic acid is certainly the most famous of vitamins. Water-soluble, sensitive to heat and light (therefore to cooking!), it is an enzymatic cofactor involved in a large number of physiological reactions: synthesis of collagen and red blood cells, iron metabolism, elimination of free radicals (especially in brain level), skeletal muscle health. Severevitamin C deficiency can cause scurvy, a disease that can lead to death, while mild hypovitaminosis will result in asthenia, Weight loss , increased susceptibility to infections and various pains (bones, muscles, head ).
The sources of vitamin C are mainly vegetable. These will mainly be wild berries (buckthorn, rose hip), exotic fruits (guava, monkey bread),edible leaves (nettle, turnip tops, watercress, sorrel), aromatic herbs (chervil, parsley), red fruits (currant, blackcurrant, strawberry), citrus fruits, peppers, crucifers (Brussels sprouts, red cabbage).
Vitamin D
Although vitamin D is found in the plant kingdom, the most satisfactory sources remain products of animal origin: fish oils (cod liver, halibut), blue fish (herring, anchovies, salmon), fats (butter, margarine), egg.
Vitamin E
Vitamin E is found in cold-pressed natural vegetable oils (sunflower, rapeseed, grapeseed, argan), wheat germ, nuts (hazelnut, almond, pine nut), and to a lesser extent fruits. nuts (plum, apricot), fresh fruit (kiwi, peach, blackberry), avocado, cooked shellfish (mussals, periwinkle).
Vitamin K
To be precise, we should rather talk about vitamin K, because there are 3 types:
- Vitamin K 1, synthesized by plants, fat-soluble.
- Vitamin K2, synthesized by microbiota bacteria from food bolus plants.
- Vitamin K3, water-soluble, synthetic, little used in the diet because of these side effects.
It plays a major role in blood clotting (synthesis of antihemorrhagic prothrombin), vascular health and bone metabolism. It should be noted that high doses of vitamin E and A have an “antivitamin K” effect and can lead to bleeding.
Vitamin K1 is found in green vegetables (broccoli, cabbage, salad), kiwi and soybean oil. As for K2, it comes fromfermented foods (sauerkraut, cheese, kefir), poultry products (meat, foie gras, egg yolk).
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.